CREAM CHEESE PANCAKES
Recipe posted by Petra Pretorius Seaton
Photo:  Rina Kleinhans
FOOD LOVERS RECIPES
Banting/Keto/Paleo/Low Carb en DIABEET VRIENDELIK.
Ek het die beslag dubbel aangemaak, en 8 middelslag pannekoeke uitgekry. Sommer gevul met zylitol kaneelsuiker, Bessiestroop gemaak van xylitol en bietjie fyn gaar hoender.
Wenke:
Bak teen ‘n lae hitte pan gespuit met kossproei.
Moenie die pannekoek te dun maak, en te gou probeer omkeer nie.
Indien jou deeg baie dun is, sit so 20 ml koekmeel, of meel van jou keuse by.
2 eggs
75 g cream cheese, softened
⅓ teaspoon baking powder
⅓ teaspoon vanilla
3 drops liquid sweetener OR what you have to taste

Add some butter or coconut oil to a nonstick pan and put it on medium heat. Use a silicone brush to coat the entire pan surface with it. Place the cream cheese, eggs and rest of ingredients into a bowl or blender and beat until creamy.
Allow the batter to sit for a minute or two to settle so that it cooks better.
Pour into pan, spreading it evenly.
Cover with a lid, a minute or 2 till bottom is set and the top not watery.
Carefully flip over and cook other side till freckled.
Makes one big pancake or two medium sized ones.
Serve with berries, plain double cream yoghurt, whipped cream, low carb ice cream, cinnamon or xylitol.
Enjoy!
(Ps. If your batter needs thickening, add a teaspoon or 2 of coconut flour).

NB. All people with any type of diabetes who wish to use our recipes, should do so in consultation with their diabetes healthcare team. If you have diabetes it is important to know your risk factors.

BANTING MILK TART
200 g unsweetened gluten free biscuits
50 g unsweetened butter
1.2 liter milk
½ teaspoon cinnamon
3 eggs
100 g cornflour (almond flour can be used as a substitute)
100 g xylitol
½ teaspoon vanilla extract

Grease a 23 cm pie dish.
Crush the gluten free biscuits to a fine crumb.
Add 50 g melted butter and mix together.
Press evenly into the pie dish.
Place in fridge to cool while you prepare filling.
Place the milk, cinnamon and 50 g butter in a saucepan.
Bring to boil.
Remove saucepan from heat.
In a separate bowl place the eggs, cornflour, xylitol and vanilla.
Whisk well until no lumps remain.
Mix a little warm milk mixture into the egg mixture, beating well.
Pour this into the rest of the milk mixture.
Return to the heat and bring back to the boil while whisking.
Continue until the filling has thickened.
Pour into the prepared biscuit base.
Leave to cool.
Refrigerate until set and ready to serve.
Sprinkle cinnamon over the milk tart just before serving.
Note: I would double the crumb mixture next time I make it.
Also the gluten free biscuit base I used had a lovely mild cinnamon flavor to it so it was seriously yummy.
Recipe and photo: Diana Faith Du Plessis-Swart

LOW CARB MALVA PUDDING
2 tablespoons xylitol
1 tablespoon apricot diabetic jam, optional
2 free range eggs
1 cup ground almond flour
½ cup fine desiccated coconut
1 teaspoon bicarbonate of soda
pinch salt
2 tablespoons butter
1 tablespoon brown vinegar
½ cup full cream milk

SAUCE:
1 cup fresh cream
½ cup butter
2 tablespoons xylitol
4 tablespoons water

Preheat the oven to 190 °C.
For the pudding, beat the xylitol, jam and eggs together until fluffy and creamy. Mix the dry ingredients in a separate bowl. Melt the butter in a small saucepan on medium heat. Add the vinegar and milk and stir. Remove from heat and add the milk mixture to the dry ingredients. Mix well. Next, add the egg mixture and mix well using a whisk or wooden spoon. Pour into an ovenproof dish and bake for 25–30 minutes or until firm but spongy and nicely browned.
For the sauce, melt all the ingredients together in a small saucepan on medium to high heat. Allow to simmer for 2 minutes, stirring constantly so that it does not boil over. Pour the sauce over the pudding as soon as it comes out of the oven. Serve with whipped cream.
Recipe posted by Salomie de Beer

NB. All people with any type of diabetes who wish to use our recipes, should do so in consultation with their diabetes healthcare team. If you have diabetes it is important to know your risk factors.

PEANUT BUTTER AND BANANA COOKIES
So healthy and absolutely delicious. Nothing to feel guilty about.
2 ripe bananas
¾ cup of peanut butter
1 ½ cups of dessicated coconut
pinch of cinnamon powder
pinch of salt
1 teaspoon of honey

Mash bananas.
Add all other ingredients.
Roll into small balls.
Flatten with a fork.
Bake at 180 ºC for 20 minutes.
Recipe and Photo: Yasmeen Ibrahim

LOW CARB NO-CHURN CHOCOLATE ICE CREAM
400 ml can full fat coconut milk
130 g xylitol
75 g cocoa powder
¼ teaspoon salt
¼ teaspoon xanthan gum
480 g heavy whipping cream or coconut cream
1 teaspoon vanilla extract
2 tablespoons vodka, brandy or booze of choice

Add coconut milk, sweetener, xanthan gum, cocoa and salt to a saucepan over medium heat. Mix using an immersion blender or whisk until all the solids from the coconut milk have the dissolved and the mixture is fully blended.
Add heavy whipping cream to a large chilled bowl and whip until soft peaks form. Blend in vanilla extract and the cooled chocolate mixture. (Optional): add in more cocoa, to taste, for a dark chocolate version.
(Optional): add in your booze of choice. The mixture should be thick but still pourable.
Transfer ice cream to a sealable container and place in the freezer until frozen (4-6 hours to overnight).
If freezing overnight: take out your ice cream 10-20 minutes prior to serving (depending on your room temp!) and scoop away.
Recipe and photo: Hailey Bunge

GRONDBOONTJIEBOTTER KOPPIE KOEK
Wanneer jy die tyd van die aand lus raak vir iets lekkers, maar jou man dieet, en hier is nie enige lekkernye in die huis nie, dan maak jy plan:
2 eetlepels grondboontjiebotter
1/8 teelepel bakpoeier
1 eetlepel suiker
1 groot eier

Meng alles goed saam.
Mikrogolf vir een minuut.
Laat so rukkie staan om af te koel.
Nota:  ja dis reg daar kom geen meel in nie.
Resep en foto: Charlotte van Rensburg

VINNIGE “LOWCARB” KLEIN ROLLETJIES
Hierdie rolletjies is vinnig om te maak – bedien dit vir ontbyt, middagete of saam met sop. Jy kan die hoeveelheid saadjies na smaak aanpas.
90 g amandel meel
10 g lyn saad
10 g afgedopte sonneblom saad
25 g psyllium husk poeier
5 ml bakpoeier
2,5 ml sout
30 ml klapper olie
2 eiers
125 ml suurroom

Voorverhit die oond tot 200°C. Voer ‘n koekpan met bakpapier uit en spuit dit deeglik met kleefwerende middel.
Plaas die amandel meel, lyn saad, sonneblom saad en psyllium husk in ‘n voedselverwerker (of blender) en pols tot fyn.
Gooi die meel uit in ‘n mengbak. Voeg die bakpoeier en sout by en meng goed.
Meng die olie, eiers en suur room saam en voeg dit by die droë bestanddele. Meng alles goed saam.
Laat die deeg eenkant staan vir 5 minute.
Smeer bietjie olie op jou hande, verdeel die deeg in 4 ewe groot stukke en vorm dit in ronde bolletjies.
Pak dit in die koekpan.
Bak vir 20 – 25 minute tot gaar en goudbruin.
Laat effens in die pan afkoel en keer uit.
Lewer 6.
Resep geplaas deur Jan Van Niekerk

GILL SE BANTING BESKUIT
Resep geplaas deur Gillian Bredenhann
Foto: Gillian Bredenhann
FOOD LOVERS RECIPES
2 koppies amadelmeel (200 g) (Ek gebruik gewoonlik macadamia meel. Jy kan ook sonneblommeel gebruik)
½ koppie Erythritol (dit is nou as jy ‘n baie soettand het, ek gebruik net 70 ml)
Indien moontlik, maal die Erythritol eers in die koffie meel totdat dit ‘n fyn poeier is.
Xylitol kan ook gebruik word, maar ASB, moet nie die beskuit met jou hond deel nie, Xylitol is giftig vir diere.
1 teelepel bakpoeier
1 teelepel xantham gum – (as jy nie dit in die kas het nie, gebruik 1 teelepel gemaalde chia saadjies of psyllium poeier)
½ teelepel neutmuskaat
1 teelepel karamel of vanilla geursel
1 koppie (250 ml) amandels (145 g) (Ek gebruik partykeer net 1 koppie sonneblomsade of gemengde sade)
¼ koppie botter (60 g) gesmelt (Jy kan ook ghee of kokosneutolie gebruik)
2 groot eiers, geklits.

Voorverhit oond na 160ºC.
Meng al die droë bestanddele (meel, versoeter, bakpoeier, xantham gum, speserye en neute/sade saam in ‘n groot mengbak.
Smelt die botter en meng saam met die geklitse eier.
Meng goed tot ‘n deeg vorm
Voer ‘n oondvaste bak met bakpapier (nie “wax” papier nie) of ‘n silikoon mat uit.
Vorm die deeg in ‘n ciabattabrood vorm, maar nie te hoog nie.
Indien die deeg taai is, (behoort nie te wees nie) druk jou vingers in ‘n bietjie kokosmeel.
Bak vir 45 minute in die oond, totdat die broodjie mooi bruin is en ‘n toetspen skoon uit kom.
Laat broodjie afkoel voordat dit gesny word.
Sny die broodjie in skywe, en dan in vingers. (Jy behoort 20-24 vingers te kry)
Droog die beskuit vingers in die oond uit teen 120ºC vir ‘n uur, maar draai die beskuit halfpad gedurende die proses.
As dit nog nie bros genoeg is nie, droog vir nog 15-20 minute uit.
As dit afgekoel is, pak dit in ‘n lugdigte houer, en bêre dit in die vrieskas.

BANTING JAFEL BROODJIE
3 eetlepels heba meel (te koop by Food Lover’s Market)
3 eetlepels water
1 eier
¼ teelepel bakpoeier

Meng al die bestanddele met ‘n vurk. Bak in mikrogolf op 100% krag vir 90 sekondes. (Gebruik ‘n ronde houertjie, so groot soos jou jafel-pan). Sny in die rondte middeldeur en smeer buitekant van broodjies met egte botter. Vul met banting-vriendelike vulsel (bv. ham, eier en kaas / maalvleis / hoender) en bak in jafel pan tot goudbruin aan weerskante.
Dit voel soos kroek, maar dit is nie!
Resep geplaas deur: Daleen Stephens

HEALTHY LOW-CARB ZUCCINI FRITTER IN DOUGHNUT MAKER
Recipe posted by Louise Venter
Photo: Louise Venter
FOOD LOVERS RECIPES
2 medium zucchini, grated
¼ cup almond flour
¼ cup grated cheese
1 large egg
1 teaspoon olive oil
garlic salt to taste
onion salt to taste
salt and pepper to taste

Squeeze out the water from the zucchini using a tea towel or your hands.
Place the zucchini in a medium mixing bowl with the remaining ingredients.
Pre-heat the appliance for 4-5 minutes.
Spoon 1 to 2 teaspoons of the mixture evenly into each mould. Close the lid.
Cook for 2 to 4 minutes or until fritters are golden brown and soft to touch.
Serve with sour cream.